Radiating lower back pain is typically the result of a condition known as sciatica. A variety of exercises and stretches are advocated for relief of sciatic pain, and most doctors would recommend these as a reasonable first choice for someone looking to relieve their sciatic pain. However, there is not much data to support the effectiveness of such interventions. If exercise and stretching fail, other treatment options include medication and surgery.
About Sciatica
Sciatica is characterized by lower back pain accompanied with sharp, stabbing pain that radiates from the lower back down the back and side of the leg. It's typically caused by a herniated disc impinging on the sciatic nerve -- usually as a result of trauma or chronic disc degeneration. According to Terry Hermance and Richard Boggs in "Current Diagnosis and Treatment in Emergency Medicine," approximately 80 percent of people with sciatica will recover without surgery. Recovery is aided by performance of sciatica-specific exercises and stretches.
Exercises for Sciatica
While it may be difficult to imagine doing exercises when you're experiencing sciatic back pain, regular exercise is important both for preventing deconditioning and for promoting release of endorphins, which are natural painkillers released by your body when you exercise. MayoClinic.com recommends low-impact activities such as stationary bicycling when sciatica symptoms are at their worst, followed by core strength training -- for example, sit-ups and lower back exercises -- once the pain has lessened. The idea is that when you strengthen your core muscles, sciatica is less likely to develop.
Stretching for Sciatica
Two stretches are particularly good for relief of sciatica back pain. To perform the first, lay on your back with your knees bent, and slowly lower your knees sideways to the ground. Repeat on the other side. To perform the second, while laying on your back, pull one flexed knee towards your chest and hold it for 20 seconds. Repeat with the other knee. Regarding stretching, avoid movements that are rapid or jerky, as this could exacerbate the sciatica pain.
Success Rates of Exercise and Stretching
Unfortunately, there has not been very much research on the effects of stretching and exercise on sciatica -- therefore recommendations such as those given above represent clinical consensus, rather than the results of rigorously conducted research trials. As well, the data that has been collected is not all specific for sciatica and does not draw terribly impressive conclusions. For example, in a 2005 article published in the Annals of Internal Medicine, Sherman and colleagues determined that yoga was superior to exercise or self-taught home care for relief of chronic back pain. However, yoga instruction in their study was delivered by a single instructor -- suggesting that generalizing the success of this intervention would likely be very difficult.
Other Options
If exercise and stretching do not improve your sciatic back pain, there are other options. For example, many doctors would suggest a course of over-the-counter anti-inflammatories such as Aleve or Tylenol. Muscle relaxants and more powerful pain relievers may also be prescribed, although there is less evidence that they work well for sciatica pain. In rare instances, or if you start to experience symptoms of severe nerve damage such as incontinence, surgery may be required to decompress your sciatic nerve.
References
- MayoClinic.com: Sciatica
- "Annals of Internal Medicine"; Comparing Yoga, Exercise, and a Self-Care Book for Chronic Low Back Pain
- "Tintinelli's Emergency Medicine"; Judith E. Tintinalli, J. Stephan Stapczynski, David M. Cline, O. John Ma, Rita K. Cydulka, and Garth D. Meckler (editors); 2004
